Any suggestions

First all of please provide some more specifics about your workouts, goals and list your nutrition.

MODAY
Training - Warmup, Pitching Drills, Crunches, 5? Poles (add a pole each week)

TUESDAY
Gym - LEGS - Assisted squats (3x15), Hamstring Curls (3x15), Calf raises (3x15), Leg Press (3x15), Leg Adduction/abduction (3x15),
BACK - Hyper-extensions (3x10)

Baseball - Warmup, softtoss, flatground drills

WEDNESDAY
Training – Warmup, Longtoss, BP, Plyo's, Crunches, Flatground drills, 5 Poles (Increase speed/time)

THURSDAY
Baseball - Warmup, Longtoss, flatground drills, Sprints 60ft

FRIDAY
Gym - LEGS - Assisted squats (3x15), Hamstring Curls (3x15), Calf raises (3x15), Leg Press (3x15), Leg Adduction/abduction (3x15),
BACK - Hyper-extensions (3x10)

Baseball - Warmup, Longtoss, flatground drills, Sprints

SATURDAY
Longtoss

SUNDAY
Game


Eating,
Usually the same most days,

Morning - 1x bowl of muesli w/3%milk (about 150g)

Mid morning - chicken sandwich + mandarin or apple

Lunch - chicken sandwich + mandarin or apple
Afternoon

Afternoon - 2minute noodles + Banana milk shake (2xbananas, 1.25-1.5 Litres of milk)

Dinner - usually some sort of meet + vegies, or Pasta and meat and vegies.

I'll have to say this is one of the better workout plans I have seen posted by an athlete on this website. Of course there are things I would certainly change but you are doing a great job and seem very dedicated.

I would switch the workouts on Mom/FRi so they are not the same. Not sure what you mean by assisted squats. I would lower rep range a bit to decrease the change of central nervous system fatigue.

Nutrition is solid...be sure your sandwiches consist of darker/whole grain breads. Drop the 2 minute noodles and add some oatmeal to the banana shake. I'd like to see some more protein in the AM and some more healthy fats throughout the day.

As far as supps go this si what I would recommend.

-multi
-omega 3 fish oils
-protein shake when whole food is not an option(mix of cassein and whey)
-Branched Chain Amino Acids (My favorite is ICE by Xtreme Formulations) taken before/after training.
-Neurotransmitter forumla (L-Tyrsine based) taht we spoke of in the other thread if you need a boost. I'd stay away from the Advocare product that was recommended.

I do not think you need much more than that. Nutrition (and training) will play a much larger role than supplements, regardless of what the supplement companies want you to believe.

Should i be doing weights for my upper body?

can u reccomend some back and leg exercises, that i could replace one of my days with?

Thanks for the nuritional tips, they will be changed as of tomorrow! (we have some Omega 3 in the cupboard lol!)(and will look into the L-Tyrsine and a good multi)

also hopefully we will be getting a juicer soon, that may i can make my own mixtures (have any good recipes?)

with reps, how many would you reccomend? (10-12)?

What will the BCAA's do?

Thanks for your help Mr. Doyle

Well, I'm not John Doyle, but I got a few things to add...

You should be doing weights for your upper body, as it's involved in baseball. Muscle imbalances can cause serious injury (between the chest/back for example). Personally I workout for both Baseball and Football so I do a combination of things...Better let Doyle respond on this one.

For leg/back exercises Deadlifts/Glute-Ham raises are excellent moves for developing overall core/posterior chain strength. There are many variations to the deadlift, my favorite being the Stiff-Legged or Romanian variation. These help develop the hamstrings and flexibility in these areas as well. Find what works for you and stick with it. For back I also love the pull-up and it's variations (wide grip, close grip, towel, etc).

For my workouts, I use the progressive overload principle (increasing weights each set)for compound exercises. For example, if I was going to do 5 sets of 5 for deadlifts, I might use 315, 345, 365, 385, and 405. My last set would be to failure. I change my rep scheme each week to keep my muscles growing. Again, find what works best for you...everyone is different. Emphasize proper form no matter what rep range you're working in.

Lastly, BCAAs (and EAAs) have been proven in studies to increase lean body mass, decrease the storage of adipose tissue, and improve recovery time in between workouts. IMO BCAAs are best used and are most cost effective on a caloric defecit. Generally the concensus with BCAAs is that more taken=greater effects. Megadosing is one strategy to use. MRM BCAA, ICE formulations and (my favorite) Scivation Xtend are all great products.

It's tough to change anything in-season so I would advise against doing upper body lifting if your season is still going on.

If not, yes you need to start incorporating upper body lifting as well.

In addition I would advise you to learn proper technique on power snatches, cleans, front squats, zercher squats, overhead squats, deadlifts, snatch grip deadlift and drop snatch.

Bent over rows, cable rows, lawnmower rows, and various pullup/chin variations are great for your back/upperbody

Also, need some baseball-specific core training here.

I would advise againt going to failure, rather keep one or two reps in the tank.

BCAA's are great for adding strength and lean muscle. Absolutely no side effects. The brands jsorb recommended are all good.

Its kind of hard to not change things durring the inseason as i play all year around at a fairly high level.
As soon as i finish 1 season i am already starting the next, we get 1 week break max!
so what should i do?

and thanks for those exercises!

What level do you play at? The more we know the better.

Start incorporating the lifts one at a time.

I cannot stress proper technique and execution of these. Do you have a good S & C coach down under?

I play a level called "major-league" Which is The level before playing for my state (eg state= NSW vs. QLD etc) then the next level would be Australia.
We have a very poor strength and conditioning coach!!!!

So should the next time i start working legs do like 1 upperbody lift, then 2, then 3 then do a whole sepperate workout day just for upperbody?

quote:

Originally posted by el3ctro:
hey i need help regarding supplements!
Btw thanks to every one who helped me decide not to take NO-Xplode (or any 'NO')

i am taking ON 100% WHEY.

I was thinkn of taking No-Xplode and L-Arginine but decided against it due to the affects that it has on my testoterone and that i am a bit young for that (17).

Other supplements i was thinking about taking include:
L-Glutamine
Creatine not sure what type though, leaning towards monohydrate as it has been around longer.(EAS - Phosphagen Elite)
Caffeine

L-Arginine has no effect on test...

Also Glutamine has been proven to be pretty much worthless, unless you're a burn victim/have severe immune issues.

Personally I would consider a good creatine, multi/EFA, and protein only. Whey isolate is far better IMO than concentrate like ON's version.